Домой / Здоровье и психология в вопросе набора массы / Как быстро поправиться и набрать вес? Рацион питания, программа питания для набора массы.

Как быстро поправиться и набрать вес? Рацион питания, программа питания для набора массы.

Как питаться, чтобы набрать вес? Что нужно есть, как изменить свой рацион? Как считать калории и их расход за день? Обо всем этом мы поговорим далее.

Советы по питанию для набора веса

  • Если ваш вес упал очень резко – обратитесь к врачу, чтобы сразу исключить медицинские показатели.
  • Увеличьте количество потребляемых калорий. Желательно увеличить калорийность на 500-1000 в день, но общее количество зависит от вашего веса, пола, активности, количества тренировок и др. Обычно добавочные 500 калорий в день обеспечат вам еженедельную прибавку в 0,5 — 1кг. Но рекомендуем все-таки воспользоваться нашим калькулятором расхода калорий.
  • Чаще питайтесь и делайте перекусы. Питание должно быть регулярным, оптимально добавить к завтраку, обеду и ужину еще 2-3 перекуса. Перекусы могут содержать орехи, сухофрукты, бутерброды. Например, стакан молока с бутербродом даст 250-300 калорий.
  • Основной составляющей вашего рациона должен стать белок. Много протеина содержится в таких продуктах, как мясо, молочные продукты, орехи, морепродукты.
  • Молоко – хороший способ прибавить в весе, особенно, если его пить 2-4 раза в день. Отличный вариант – цельное молоко в регулярном употреблении.
  • Протеиновые коктейли – также хороший помощник при наборе веса. Можно покупать готовый вариант (спортивное питание), либо изготавливать самим. Один из простых рецептов: молоко 1 стакан, 1 ложка арахисового масла (пасты), замороженный банан, пара кубиков льда, мед по желанию по вкусу. Вы можете также выбрать понравившийся рецепт протеинового коктейля для набора мышечной массы для самостоятельного приготовления.
  • Гейнер – способ для тех, кто уже перепробовал все, но ничего не помогло. Он содержит и углеводы и белки, рекомендуем прочесть статью, чтобы знать как правильно принимать гейнер.
  • Рацион питания и программа питания для набора массы.

  • Чтобы набирать вес, важны не только белки, но и медленные углеводы, которые обеспечивают организм энергией. Медленные углеводы содержаться в составе риса, макарон, хлеба. Выбирать лучше макаронные изделия из цельного зерна, этот же совет касается и хлебных изделий. А коричневый рис полезнее белого.
  • Без насыщенных жиров для набора веса тоже не обойдется. Такие жиры содержаться в авокадо, орехах, рыбе, оливковом масле. Удобно добавлять их к каждому приему пищи: положить кусочек авокадо на бутерброд — это добавит 70 калорий, полить рис или макарон двумя ложками оливкового масла, добавить в мюсли грецкие орехи (плюс 180 калорий).
  • Даже в статье про питание и рацион нельзя не упомянуть про занятия спортом. Если вам нужно не просто набрать рыхлую массу, а нарастить именно мышцы, тренировки помогут вам в этом. Фигура станет более подтянутой и вы сможете набрать мышцы, которые формируют красивые формы.
  • Продукты с высоким содержанием сахара и жиров действительно могут помочь вам набрать вес. Но вес этот ляжет рыхлой массой на ваше тело, а риск болезней сердца и сахарного диабета возрастет. Поэтому злоупотреблять таким способом не стоит.

Рекомендуем

48

Протеиновые коктейли в домашних условиях – рецепт приготовления

Некоторые люди не хотят принимать спортивные порошки, а предпочитают получать все необходимые вещества из натуральных ...

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